FUN FUN FUN !!! way to go Vince and Mark

Warm up 

• Release work on shoulder , butt and hip flexors and forearms 
• 10 MB cleans 
• 10 depth jumps 
• 10 sp S L sits and 10 banded clam in side plank 

warm up for clean

Strength 

• Back rack box step up 5×5 ps 
• 2 burpee rolls.. do not let the arms or legs touch
• 10 sp S L sits and 10 banded clam in side plank 

 

METCON

15m AMRAP 300m Row/bike/ run 5 Hang Power Cleans (145/105) (115/85) 7 Front Squats 9 Box Jumps